Calorie Calculator To Lose Weight

Calorie Calculator

Age

Gender Male Female

Weight (kg)

Height (cm)

Activity Level Sedentary (little or no exercise) Lightly active (light exercise 1-3 days/week) Moderately active (moderate exercise 3-5 days/week) Very active (hard exercise 6-7 days/week) Extra active (very hard exercise & physical job)

Goal Maintain weight Lose weight Gain weight

Your Daily Calorie Needs

Basal Metabolic Rate (BMR): 0 calories/day

Total Daily Energy Expenditure (TDEE): 0 calories/day

Recommended Daily Intake: 0 calories/day

Understanding Your Calorie Needs

Knowing your daily calorie requirements is essential for maintaining, losing, or gaining weight in a healthy way. Our calorie calculator uses the Mifflin-St Jeor Equation, the most accurate formula for estimating calorie needs, to provide personalized results based on your unique profile.

How to Use This Calorie Calculator

1. Enter your age, gender, weight, and height in the appropriate fields

2. Select your typical activity level from the dropdown menu

3. Choose your weight goal (maintain, lose, or gain weight)

4. Click "Calculate Calories" to see your personalized results

The calculator will show your Basal Metabolic Rate (BMR - calories burned at rest), Total Daily Energy Expenditure (TDEE - calories burned with activity), and recommended daily calorie intake for your selected goal.

Frequently Asked Questions

What is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at complete rest.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is your BMR plus the calories burned through physical activity and digesting food. This represents your total daily calorie needs.

How accurate is this calorie calculator?

While very accurate for most people, individual results may vary by ±10% due to differences in body composition, genetics, and metabolism. Use the results as a starting point and adjust based on your progress.

How many calories should I eat to lose weight?

For healthy weight loss (1-2 lbs per week), reduce your TDEE by 300-500 calories daily. Our calculator automatically adjusts this for you when you select "Lose weight."

Should I track macros as well as calories?

While calories determine weight change, macronutrients (protein, carbs, fats) affect body composition, energy levels, and overall health. For best results, track both calories and macros.